Exercise Variety Linked to Lower Risk of Premature Death in Long-Term Studies

Recent research has examined how different types of physical activity relate to longevity, with several long-term studies indicating that engaging in a mix of exercise forms is linked to lower mortality risk.

A study published in BMJ Medicine on 20 January 2026 analyzed data from more than 111,000 men and women over three decades. The findings showed that adults who regularly participated in a greater variety of exercise types had a 19% lower risk of premature death compared to those with the least variety, even when total activity levels were similar.

This study drew on information from the Nurses’ Health Study and the Health Professionals Follow-Up Study. Researchers adjusted for overall physical activity and other possible confounding factors, and still observed that exercise variety was associated with reduced mortality risk.

Additional U.S. cohort studies have reported similar patterns. One analysis found that walking, bicycling, and running were each linked to lower all-cause mortality compared to not participating in those activities. Another study covering the years 1998 to 2015 identified walking, aerobics, stretching, weight lifting, and stair climbing as activities associated with reduced risk of death, with stretching and volleyball showing unique associations after adjusting for engagement in other exercise types.

What the numbers show

• BMJ Medicine study published 20 January 2026
• More than 111,000 participants followed for over 30 years
• 19% lower risk of early death with greater exercise variety
• Combining strength and aerobic exercise linked to 41%–47% lower risk of death
• Strength training alone associated with 9%–22% lower risk of death

Research published in JAMA Network Open, involving over 270,000 older adults, found that participating in any leisure-time physical activity was linked to lower risks of death from all causes, cardiovascular disease, and cancer. Within this group, running and racquet sports were associated with the largest reductions in mortality risk.

Studies have also evaluated the impact of combining different exercise types. A 2023 study reported that adults who engaged in both strength training and aerobic exercise experienced a 41% to 47% lower risk of death compared to those who did not exercise. When performed separately, strength training was linked to a 9% to 22% reduction in risk, while aerobic exercise alone was associated with a 24% to 34% lower risk.

Other findings indicate that strength training is connected to a 10% to 17% reduction in risk of death from all causes, as well as from cardiovascular disease, cancer, diabetes, and lung cancer. These results suggest that both the type and combination of exercises may influence health outcomes over time.

Across multiple studies, the association between varied physical activity and lower mortality risk remained after accounting for total exercise duration and other influencing factors. The evidence points to the potential benefits of incorporating different forms of physical activity as part of a regular routine.

* This article is based on publicly available information at the time of writing.